Personal Training on the Net BlogPersonal Training on the Net bloghttp://www.ptonthenet.com/images/ptn-logo.jpghttp://www.ptonthenet.com/blog/the-inner-unitPTontheNet LogoPTontheNethttps://feedburner.google.comSubscribe with My Yahoo!Subscribe with NewsGatorSubscribe with My AOLSubscribe with BloglinesSubscribe with NetvibesSubscribe with GoogleSubscribe with PageflakesSubscribe with PlusmoSubscribe with The Free DictionarySubscribe with Bitty BrowserSubscribe with Live.comSubscribe with Excite MIXSubscribe with WebwagSubscribe with Podcast ReadySubscribe with WikioSubscribe with Daily Rotationhttp://feedproxy.google.com/~r/PTontheNet/~3/BGKoA7MtrsI/how-much-is-too-much-935How Much is Too Much?<img class="fullWidth" alt="trainer and client in gym" src="http://staticcontent.ptonthenet.com/images/blog/perkins-much-img1.jpg" />
<p>&ldquo;My client let me trash her this morning with 13 upper body and core exercises, nonstop. She is a soldier though. Killed it&hellip;&rdquo;</p>
<p>This caption was posted on Instagram, under a video of a young woman who looked exhausted pushing through a few of those 13 exercises, most of which were completed with improper form. The comments ranged from praise for the trainer for making the client work so hard, to kudos to the client for fighting through the workout, and inquiries about how to work with that trainer. This post made me think about the topic of intensity in fitness and our role as personal trainers. Is good training measured by the difficulty of the workout? Is it possible to design safe and effective workouts where the client isn&rsquo;t drowning in sweat and really sore afterward? Are we pushing clients too hard due to our efforts to help our clients reach their goals within the time frame of their training package?</p>
<p>I&rsquo;ve consulted with clients through the years who were terrified about working with another trainer because of their previous experiences with debilitating soreness after brutal workouts- some of those workouts were their first session!</p>
<p>I remember when I first started training and one of my clients, who was back after missing a few sessions with the flu, threw up during her workout. Seeing her in such distress upset me, but when I told a fellow trainer he praised me for &ldquo;pushing her to the limit!&rdquo; To this day, I still see how that mindset of &ldquo;no pain no gain&rdquo; and the militaristic style of training have become a more common theme in the fitness industry. Sadly, this leaves very few entry points for fitness beginners or those getting back on track after taking time off. This mindset can set our clients up for failure by way of burnout and injury. It can also lead them to believe they have to hate their workouts and push through soreness to make progress.</p>
<p>Do you personally identify with any of the following statements or believe any of them to be true when training your clients?</p>
<ul>
<li>No pain-no gain. &ldquo;Pain is weakness leaving the body.&rdquo;</li>
<li>More is more. Already working out 5 times a week? Why not 7?</li>
<li>You have to give it all or nothing. You can rest after you reach your goals.</li>
<li>If you don&rsquo;t sweat profusely, you&rsquo;re not working hard enough.</li>
<li>Missing a workout is like taking 1 step forward and 2 steps back.</li>
<li>If you&rsquo;re sick, go to the gym and sweat it out.</li>
</ul>
<p>We all know the signs of overtraining that often stem from this intensity mindset. Loss of interest, chronic soreness, frequent or long-lasting injuries, elevated resting heart rate, and insomnia to name a few. You can challenge your clients without leaving them chronically exhausted or painfully sore. You can design effective workouts that can double as stress relief and decompression after a long day.</p>
<p>What about the clients who ask for &ldquo;killer workouts?&rdquo; You may have clients who ask you to kick their butt every session or don&rsquo;t think they&rsquo;re being challenged unless they&rsquo;re crawling out of the gym. As fitness professionals, we can change the narrative about what it means to have an effective, functional and challenging workout.</p>
<ul>
<li>Discuss the importance of self-care with your clients. Help them come up with their personal self-care plan to complement their training program.</li>
<li>Add rest days in with the training program, especially if the client is doing other workouts outside his or her sessions with you. Sometimes clients think just because they&rsquo;re not doing the same workouts back-to-back, they don&rsquo;t need to take days off.</li>
<li>Stand out from the &ldquo;go-hard&rdquo; trainers by encouraging your clients to listen to their bodies and prioritize rest without guilt.</li>
<li>Stretch with your clients and teach functional exercises that mimic the movements they currently use in their daily lives.</li>
<li>Incorporate varying levels of intensity for a comprehensive program that is specific to each individual client &ndash; know 3 progressions and 3 regressions of each exercise.</li>
<li>Avoid &ldquo;cookie cutter&rdquo; workouts &ndash; treat each client like an individual and avoid repeating the same workouts with every client.</li>
</ul>
<h3>Conclusion</h3>
<p>There is no greater feeling than being someone&rsquo;s first personal trainer or working with long-time clients who continue to make progress. In your time as a personal trainer you are likely to experience both! No matter where you are in your career, it may be time to re-evaluate your mindset on intensity and it&rsquo;s place in your workouts. Like doctors, our first priority is to do no harm to our clients. Second, we want the workouts to be fun and challenging so our clients stick with them beyond their time with us. When designing your training programs, take note of progressions and regressions, the client&rsquo;s abilities and the purpose of each exercise. Talk with your clients about how you plan to challenge them; keep the conversation about rest and functionality at the forefront of each discussion. In this time of Tabata classes, &ldquo;bootcamp,&rdquo; and HIIT workouts, many of us have forgotten that not all workouts have to be strenuous to yield results.</p>
<p>Let&rsquo;s set our clients up for long-term, injury-free success!</p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/BGKoA7MtrsI" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/how-much-is-too-much-935http://feedproxy.google.com/~r/PTontheNet/~3/mzMqtxlp0Js/is-ballistic-stretching-worth-the-risk-934Is Ballistic Stretching Worth the Risk?<p><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/lapointe-ballistic-img1.jpg" />In my last two posts, I discussed static and dynamic stretching. I touched on the benefits of each modality, cleared up some common misconceptions, and explained how and when to appropriately incorporate them in to an exercise program. You can read about static stretching <a href="http://www.ptonthenet.com/blog/the-inner-unit/to-stretch-or-not-to-stretch-873" target="_blank">here</a> and dynamic stretching <a href="http://www.ptonthenet.com/blog/the-inner-unit/does-your-warm-up-include-dynamic-stretching-maybe-it-should-918" target="_blank">here</a>. I&rsquo;m finishing off the stretching trilogy with ballistic stretching. Though a much lesser known type of stretching, I believe it&rsquo;s something that we should all know a little more about. Do the benefits of this intense method of stretching outweigh the risks associated with it? Many incorporate ballistic stretching in to their daily routines. Some think it&rsquo;s a technique reserved specifically for athletes, and then there&rsquo;s those that steer clear from it at all costs.</p>
<p><img alt="" class="blogRight" src="http://staticcontent.ptonthenet.com/images/blog/lapointe-ballistic-img2.jpg" /><strong>Definition:</strong> The use of momentum or &ldquo;bouncing&rdquo; to force a limb beyond its range of motion to warm up or increase flexibility. For example, repeatedly bouncing up and down to touch your toes.</p>
<p>Before I dive in to the nitty-gritty of ballistic stretching, I must stress that, though it is similar to dynamic stretching on the surface, it is not the same, and it is important to not confuse the two. While both involve movement during the stretch, dynamic stretching is a gradual, controlled movement stretching up to, but not beyond normal range of motion, where as ballistic stretching uses momentum and force to push a joint beyond its normal ROM.</p>
<h2>How ballistic stretching works:</h2>
<p>Our bodies are smart and they try to protect us against injury whenever possible. Our muscles have sensors (called muscle spindles) that can tell how much a muscle is being stretched. When a muscle is about to be stretched beyond what it would normally be capable of, these sensors send a signal to tell the muscle fibers to contract, thus resisting against the stretch. This is called the stretch reflex mechanism. Conceptually, the momentum and force of movement that occurs during ballistic stretching would &ldquo;bypass&rdquo; these sensors and allows the muscles to be stretched more than it should be capable of.</p>
<p>So what are the advantages of this type of stretching (1,2)?</p>
<ol>
<li>Can improve dynamic flexibility</li>
<li>Prepares the muscles for intense activity</li>
<li>Pushes the body beyond it&rsquo;s usual comfort zone</li>
<li>Can enhance motor performance of the muscles</li>
</ol>
<p>Adversely, there is no denying that there are some risk factors associated with ballistic stretching as well(3):</p>
<ol>
<li>These forceful stretches can tear the bodies soft tissues</li>
<li>The stretched muscles may become more susceptible to injuries</li>
<li>The stretch reflex can be triggered, and would, in turn, tighten muscles rather than stretch them</li>
</ol>
<p>Considerations when programing ballistic stretching include:</p>
<ul>
<li>Age and health of the client</li>
<li>Clients training experience (novice, intermediate, advanced)</li>
<li>Clients injury history</li>
</ul>
<h2>The wrap-up:</h2>
<p>There are definitely risks involved with ballistic stretching. That being said, when programmed appropriately, and performed pristinely, it can be an effective method to enhance joint range of motion. I would suggest that this type of aggressive stretching is left to those individuals that have a good sense of body awareness and have a significant amount of training experience under their belt. I&rsquo;d also suggest doing a warm up that includes some light cardio and dynamic stretching before diving in to the ballistic type movements. However, when assessing the risks versus the benefits that come with ballistic stretching, there are other methods of stretching (i.e. static, dynamic) that will improve range of motion with a lower amount of risk for injury for all populations and age groups.</p>
<h3>References</h3>
<p>1. Unick, J., Kieffer, H., Cheesman, W., &amp; Feeney, A. (2005). The acute effects of static and ballistic stretching on vertical jump performance in trained women. <em>Journal of Strength and Conditioning Research</em>, 19(1), 206-212.</p>
<p>2. Woolstenhulme, M. T., Griffiths, C. M., Woolstenhulme, E. M., &amp; Parcell, A. C. (2006). Ballistic stretching increases flexibility and acute vertical jump height when combined with basketball activity. <em>Journal of Strength and Conditioning Research</em>, 20(4), 799-803.</p>
<p>3. Thacker, S. B., Gilchrist, J., Stroup, D. F., &amp; Kimsey, C. D. (2004). The impact of stretching on sports injury risk: A systematic review of the literature. <em>Medicine &amp; Science in Sports &amp; Exercise</em>, 36(3), 371-378.</p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/mzMqtxlp0Js" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/is-ballistic-stretching-worth-the-risk-934http://feedproxy.google.com/~r/PTontheNet/~3/4Sm-lvr6o3U/balance-training-in-the-senior-community-933Balance Training in the Senior Community<p><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/davis-olderpop-img1.jpg" /></p>
<p>The senior community is often forgotten in the world of fitness. The baby boomers are getting older and medical science is providing more opportunities for a longer life span- the senior community is more active than ever. Some of the people in this population have artificial joints, which are more stable and stronger than their other joints. Seniors are ambulating more, living independently, and some are still working.</p>
<p>The problem arises when the natural progression of losing balance, memory, and coordination happens while a senior is still living a fulfilling life. The most important care they could receive is overlooked, despite medical improvements like artificial joints and access to pharmaceuticals.&nbsp; Seniors are not being shown how to develop their strength or balance. One day, it becomes too late, and these active seniors are now injured, depressed, and with less ability to heal.</p>
<p>We, as trainers, should see this as an opportunity to use our knowledge of functional exercise to help these seniors be able to maintain their active lifestyles and independence without injury. The goal is to remain independent!</p>
<p>A key element of training seniors is<em> balance</em>. Understanding the stability profile of your senior clients will allow you to provide a safe environment for all their other exercises. Follow this simple small-group format to create a safe balance program for your seniors:</p>
<h3>Gather Participants</h3>
<p>Line the participants up in front of you, standing behind chairs with and without armrests. If they are very unsteady on their feet, make a note that you may want to have an assistant walk around to assist them. Stand in front of the class in order see everyone. No one should be out of your direct sight.</p>
<h3>Balance Assessments</h3>
<p>Begin with exercises that everyone can do, especially with the support of a chair, wheelchair, or walker. Intermediate exercises would have them unsupported or staggering their foot stance. More advanced exercises would be for them to close their eyes and do static balance exercises (no movement on the balance leg), then dynamic balance (movement of the balance leg, such as a single-leg squat).</p>
<p>Tip: you may want to think of a beginners class and an advanced class if the population is large.</p>
<h3>Gait Training</h3>
<p>Gait would be next to address because this takes a keen skill of knowledge to know what happens when the foot hits the ground, normally and abnormally. Abnormal gait patterns are common in the older populations, which can be a result of degenerative osteology, artificial joints, poor body mechanics, and other medical conditions. Once again, an assistant may need to be there to help.</p>
<h3>Strength and Stability Training</h3>
<p>Full body strength is important, using dumbbells, bands, to incorporate upper body strength. Then, if available, sitting on stability balls are great to incorporate core strength. Have them sit on stability ball and lift one knee up at a time, torso rotations, and dumbbell exercises are great choices to perform.&nbsp; If sitting on a stability ball is too challenging, have them sit in a char to perform their exercises.</p>
<p>Stretching. Stretching would be the grand finale and should address hamstrings, pectorals, and hip flexors due to them sitting for longer periods. More than likely they will have a combination of upper cross syndrome (i.e. rounded shoulder and forward head posture), poor circulation, stiff joints, and possibly pain. Be gentle with stretching. One may not ever achieve full range of motion, nor should it be a goal.</p>
<h2>Let&rsquo;s review</h2>
<p>Senior Fitness Best Practices:</p>
<ol>
<li>Arrange Class for safety. Have chairs set up, and an assistant if needed</li>
<li>Start with balance holding onto a stable chair, wheelchair, or walker</li>
<li>Gait Training- pick 2 or 3 exercises</li>
<li>Total body strength, stability Ball- pick 2 or 3 exercises</li>
<li>Stretching</li>
</ol>
<p>A class should not last more than 30-45 mins. Extreme fatigue can be a result of training for this population due to medications and general poor physical conditioning. Because of this:</p>
<ol>
<li>Place an emphasis on education and just getting them to move, not muscular exhaustion.</li>
<li>Choose exercises to help improve stability and control in an environment they feel comfortable with.</li>
<li>Give them the option to rest whenever they want.</li>
</ol><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/4Sm-lvr6o3U" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/balance-training-in-the-senior-community-933http://feedproxy.google.com/~r/PTontheNet/~3/jxrHMdC8-Es/chair-based-fitness-programs-for-active-adults-932Chair-Based Fitness Programs for Active Adults<p><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/mccormick-chair-img1.jpg" /></p>
<p>As a conference speaker, I have met many fitness professionals who tell me they don&rsquo;t work with older adult populations because the work is not fun, intense, easy, nor does it include opportunities to get a workout. I realize this may sound negative and antagonistic, but these fitness professionals are right - these objections are true unless there is an understanding of what it takes to work with this ever-growing population.</p>
<p>As an industry veteran, who has worked extensively with older adults, I can say with authority that this is the demographic where today&rsquo;s fitness professional can make an impact in improving people&rsquo;s lives. It is true that it&rsquo;s not a physically demanding population to work with, nor does it afford the opportunity to move along with the participants in an intense manner- much like a conventional group exercise class. This population requires a very &ldquo;on&rdquo; personality with a lot of enthusiasm and interpersonal engagement. Often there are some deep, both happy and sad, stories that align with the people you will meet in these classes and the need for the fitness instructor to create socialization and a sense of happiness is very real, which can be hard work. Working with this population also requires additional knowledge in the form of continuing education in order to ensure safe classes and effective exercise selection for the purpose of fall prevention. These factors create a need for the opportunity to lead fitness classes or sessions, much like general population, but with a different emphasis. This article will attempt to guide the fitness professional successfully into this population to help them find that these people are fun and worthy to work with, offering rewarding experiences and opportunities for professional growth, development of a deeper sense of empathy and an expansion of fitness education and knowledge. </p>
<p>The following will offer options and program design suggestions that can be used in assisted living facilities, parks &amp; recreations, residential facilities, YMCA&rsquo;s, and other locations where active adults converge to engage in exercise, socialize, and improve their physical function. Let&rsquo;s examine the sub-classes of aging adults and their particular fitness needs during these stages of life.&nbsp; We will also explore exercise selection recommendations to help to guide fitness professionals with ideas for movement selection for the primary purpose of fall prevention and socialization. Based on this, I will offer a two-chair group training solution incorporating balance, agility, power, socialization and range of motion options.</p>
<h2>Sub-Classes of Aging Adults</h2>
<p>According to AARP, sub-classes of aging populations can be identified in terms of age categories. NOTE: I realize that many people in their fifties, sixties and beyond are extremely fit, capable of much and can do many of the same fitness-related activities that a healthy 30 or 40-year old can. However, I am presenting information about the average American and not recreational athletes who have identified with and are already on the path to better health and wellness through fitness. Additionally, almost all populations can benefit from cardiovascular program design. The purpose of this article is to address functional movement primarily for these classes of aging adults, with an emphasis on the oldest old &ndash; 82 years and older.</p>
<ul>
<li><strong>Middle-Aged</strong> can be defined as those who are 50-59 years old. These individuals are able to perform most activities with little to no need for options or modifications, but may be seeing or beginning to live with some limitations. The primary goals for this population are closed-chain activities, functional movement with an emphasis on power to preserve fast-twitch muscle fiber and strength, balance and agility for continued pattern coordination and pain-free functional movement.</li>
<li><strong>Seniors</strong> are classified as those 60-69 years old, seeing or living with limitations. They don&rsquo;t necessarily need extreme caution, but may have more difficulty moving from floor-based to standing positions, or struggle with other agility, coordination or power-based movement. They may benefit from a combination of chair-based and standing exercises for movement balance training. Agility, coordination, strength development and preservation, range of motion, reactive training, and pattern development should be included in program design. Partner exercises are ideal for this population as it facilitates for socialization.</li>
<li><strong>Older</strong>, active adults are between 70-81 years old. This group may need significant modifications and would benefit from primarily chair-based classes with intervals of standing for lower body power development, and balance training. There should also be a strong emphasis on socialization as well as a combination of both simple and more complex movement patterns.</li>
<li><strong>The Oldest Old </strong>are 82 years and older. This group may require significant modifications with an emphasis on chair-based movement, but fitness professionals should include the option to stand when appropriate. Some participants will not stand at any point during the class or session, but may be present simply for the exposure to the social opportunity. In my years of experience, I have had many participants come to these classes and just sit and watch. This is perfectly OK. The emphasis should be on socialization, with opportunities to practice balance and memory using less confusing exercises. Also encourage range of motion, deep breathing and relaxation techniques.</li>
</ul>
<h2>Movement Selection for Fall Prevention</h2>
<p>The primary goal of movement selection for all of these populations is ultimately fall prevention. In 2013, over 2.5 million adults over the age of 65 years had a non-fatal fall, resulting in injuries, fractures and hospitalizations (1). Falls are a very serious problem in the United States and they often have a complex set of causes that can be a challenge to figure out.&nbsp; Although it sounds intuitive, placing a member of one of these sub-groups onto a balance trainer simply for the purpose of improving balance may not be the best idea because just having balance is not the only method to avoiding falls. Consider all of the following factors as components of a fall prevention plan (2):</p>
<h3>Creating More Confidence to Decrease Fear of Falling</h3>
<p>Many older adults are fearful of exercise because they are afraid of falling, which sets up a vicious cycle. They are fearful, so they restrict their activities. Muscles get weaker and activities are restricted so they are more likely to fall. In addition, individuals with any gait impairment fall &ldquo;less well&rdquo; because they are less able to brace themselves when they do lose their balance. Fitness professionals can instill confidence through movement selection, and using chairs in the exercise sessions can be very powerful in instilling this confidence.</p>
<h3>Increased Energy and Vitality</h3>
<p>Exercise naturally increases energy levels and the sense of vitality, which is a feeling of being strong, active and having energy.</p>
<h3>Improved Physical Function</h3>
<p>In generally healthy adults, exercise has been demonstrated to improve physical function in aging adults, as long as exercise selection is specific to improving function and fall prevention.</p>
<h3>Joint Range Of Motion</h3>
<p>Having the ability to move through uninhibited and pain-free ranges of motion can be practiced specifically in a chair-based fitness program safely, and offers participants confidence which serves to build self-efficacy (3).</p>
<h3>Muscular Balance</h3>
<p>Stretching and flexibility lend themselves to greater ranges of motion as well as increased muscular strength, endurance and comfort. Tight muscles can obstruct joint ranges of motion, so including flexibility and if appropriate, self-massage techniques can be very helpful with this population in promoting muscular balance.</p>
<h3>Stress Reduction</h3>
<p>This population undergoes significant stress-related situations including life changing events, changes in medication, illness, loneliness, isolation and loss. These are frequently a part of daily living. Relaxation includes mental imagery, deep breathing, meditation and recovery between exercise sessions. Exercise sessions and classes that are fun and enjoyable that include opportunities for socialization can make a big difference in stress reduction too.</p>
<h3>Pain Management</h3>
<p>Many older adults take medications including those for pain management. In particular, rheumatoid conditions can cause issues with gait as well as produce pain when moving through active ranges of motion.</p>
<p><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/mccormick-chair-img2.jpg" /></p>
<p>Chair-based exercise classes have been shown to have a beneficial effect at maintaining or promoting independence and mobility in older adults. The range of improvements demonstrated in chair-based fitness research include the following:</p>
<ul>
<li>Exercise compliance, especially amongst the oldest old and those with low baseline levels of fitness and function.</li>
<li>Stability in the spine by providing a fixed base.</li>
<li>Particularly important in those with kyphosis or lordosis</li>
<li>Greater range of motion by providing support.</li>
<li>Minimized load-bearing and reduced balance issues in those with poor mobility and arthritis.</li>
<li>Increased confidence in those unable to perform free-standing exercises.</li>
</ul>
<p>The following movements should be integrated into a chair-based fitness class or session:</p>
<h3>Ankle Range Of Motion</h3>
<p>Practicing activities where plantar and dorsiflexion occur for the ability to push off during walking and to create more powerful movement through the ground up, into the muscles of the lower body. Individuals who shuffle when they walk frequently have restricted ankle ROM and also have a much higher incidence of falling, compared to those who move the ankle joint with more freedom.&nbsp; Fitness professionals need to encourage activities that include ankle ROM activities and discourage the shuffle of feet when walking. This can be done during chair-based exercises sessions frequently.</p>
<h3>Improved Gait, Multi Directional Movements</h3>
<p>This may include practicing the movement of sagittal pane motion including walking or side-to-side stepping. Fitness professionals should teach participants to move their arms by their sides; lifting the knees to hip height and flexing the ankle joint. Standing behind the two-chairs can be very helpful with this drill, as would moving in the frontal plane side to side as in a step touch pattern. Participants can hold onto the back of the chairs to maintain their balance and increase their confidence when practicing these drills and movements.</p>
<h3>Power Development for Explosive Movement</h3>
<p>Muscle power has to do with how quickly and efficiently participants can move, and is connected to activities of daily living and physical function. Use the Sit to Stand exercise to help with explosive power like getting off a chair or a toilet seat. This drill includes moving from a seated position to a standing one, using one of the two chairs. Try timing participants to see how many Sit to Stands they can do in 30-seconds. Focus on the success rather than the lack of ability to complete very many. They will improve in this skill over time. Tempo squats can also be performed behind the chairs, which offers additional power and strength training, as well as a confidence boost for those who are intimidated by performing an unassisted squat. Limit range of motion if the movements are not pain free in the knees or hips.</p>
<h3>Strength Training for Increased Muscle Mass</h3>
<p>Atrophy and sarcopenia are health-related issues for this population. Sarcopenia is a term referencing the decline in lean muscle mass associated with aging, literally translated to mean a wasting away of muscle. Atrophy is a decrease in muscle size as the actin and myosin filaments decrease in size due to non-use. According to Harvard Heath, less muscle means greater weakness and less mobility, both of which may increase the risk of falls and fractures. People with sarcopenia have 2.3 times the risk of experiencing a non-fatal injury as a result of a fall.&nbsp; These two issues combined can prove disastrous with respect to the ability for an aging adult to maintain personal independence and daily, functional movement. Strength exercises may be incorporated into this two-chair routine by adding resistance tubing or dumb bells. Although the loads may not be great enough for strictly strength gains, there is significant benefit to be had though muscular endurance training.</p>
<h3>Scapular Depression and Retraction for Improved Posture</h3>
<p>Teaching aging adults to depress and retract their scapula after years of living with elevation and protraction can be difficult to coach. This associated with spinal misalignments (kyphosis or Dowagers hump) may not be realistic to address with an expectation to reverse the situation in a fitness class setting. However, progress can be made with respect to improved scapular positioning and increase core stability. Focus on skills and drills in which scapular placement is highlighted.&nbsp; This will likely help with functional movement of the shoulders, arms and spinal alignment and can lend itself to core stability.</p>
<h2>Two-Chair Fitness Classes</h2>
<p><img alt="" class="blogRight" src="http://staticcontent.ptonthenet.com/images/blog/mccormick-chair-img3.jpg" />Ideally each participant will require two chairs each; a 2:1 ratio. The best chairs are banquet style chairs &ndash; those seen in hotel banquet facilities. Often these can be purchased from hotels looking to replace their old chairs, so it may be worthwhile to inquire at a local hotel. These chairs are frequently padded, without arms with a sturdy back. These are ideal for chair-based classes as they are both sturdy and comfortable and at the right height. Place these chairs side by side, with enough space in between the chairs to move the body into and out of the space. This can be adjusted as the class progresses.&nbsp; I usually use this space when performing standing balance exercises, yoga postures or modified lunges. Begin sitting in one chair, focusing on posture and foot position. Feet should be parallel to another, side by side, about hip width apart.</p>
<h2>The Warm Up</h2>
<p>The easiest way to lead this class is to start at the top (the head and neck) and work your way down to the ankles and feet. Begin with gentle breathing exercises and then move into easy stretches and range of motion activities for the neck and shoulders. Use a gentle, soothing voice to encourage confidence and relaxation. Begin to incorporate shoulder rolling and easy arm swinging, always controlling movements. Move into the elbows, wrists and hands. One should transition into the spine with flexion and extension type movements from a seated position. If appropriate, begin to incorporate rotation. Move next into the hips and knees, beginning with easy knee lifts and marching movements from a seated position.&nbsp; Begin to incorporate hip hinging and lateral reaching. These activities, if performed at a quick enough pace, will increase blood flow, body temperature and joint lubrication. However, encourage the participants to work at a comfortable pace and level. These activities should take eight-10 minutes.</p>
<h2>Sit to Standing Exercises</h2>
<p><img alt="" class="blogRight" src="http://staticcontent.ptonthenet.com/images/blog/mccormick-chair-img4.jpg" /></p>
<p>Assure the participants that they can chose to stay seated during this section of the class. Begin to include Sit to Stand activities and other movements where standing is highlighted. Move the participants to the back of the chairs and begin to perform squats, modified lateral lunges, high knee lifts between the chairs and side-to-side movements behind them. Yoga based movements including a modified Warrior Series works well here. Use your imagination, but always offer options where the participants can use the backs of the chairs for balance. Encourage taking a break or having a seat if the exercises begin to become too much for them. Try not spend too much time standing, as those individuals who may not chose to stand will be seated and waiting for you to allow them to re-enter the class through participation. This section may take 10-15 minutes.</p>
<h2>Seated Flexibility</h2>
<p>Move back to the chairs and begin to focus on static stretches using the chairs for assisted stretches. Prop one leg up on a chair while having the participants stay seated on another while facing the chair. This allows for assisted ranges or motion. Return back to the focused breathing exercises and gentle stretches for the neck and shoulders. Finally move participants into guided meditation and deep breathing exercises. This section should take 10-15 minutes.</p>
<h2>Music Selection and Socialization</h2>
<p>Be sure participants can hear you over music and select music that will encourage relaxation, but is not too low key that is decreases the energy levels. In between transitions into and out of the chairs, encourage water breaks and allow for a few minutes of social time. Fitness professionals may even decide to incorporate introductions, name games or other simple activities to integrate opportunities for engagement with the members of the class as well as the fitness leader.</p>
<h2>Conclusion</h2>
<p>Activity is a critical piece to ensure optimal functionality and overall health in the senior population. Trainers must take into consideration both the physical and psychological factors when working with this population. Due to these factors, the environment in which seniors train in can play an important role to ensure their exercise program matches their physical capabilities as well as their comfort level psychologically. Implementing a chair-based program with this population can create a safe and inviting environment for these individuals to enhance physical activity engagement, resulting in improved health and functionality.</p>
<h3>References</h3>
<p>Centers for Disease Control and Prevention. (2014). Older Adult Falls: Get the Facts. Retrieved from:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; <a href="http://www.cdc.gov/HomeandRecreationalSafety/Falls/adultfalls.html" target="_blank">http://www.cdc.gov/HomeandRecreationalSafety/Falls/adultfalls.html</a>.</p>
<p>Panel on Prevention of Falls in Older Persons, American Geriatrics Society and British Geriatrics Society. (2011). Summary of the Updated American Geriatrics Society/British Geriatrics Society Clinical Practice Guideline for Prevention of Falls in Older Persons. <em>Journal of the American Geriatrics Society</em>, 59,148&ndash;157. doi:10.1111/j.1532-5415.2010.03234.</p>
<p>Dawe, D., &amp; Moore-Orr, R. (1995). Low-intensity, range of motion exercise: Invaluable nursing care for elderly patients. <em>Journal of Advanced Nursing</em>. 21,675-81.</p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/jxrHMdC8-Es" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/chair-based-fitness-programs-for-active-adults-932http://feedproxy.google.com/~r/PTontheNet/~3/nxDrH39jBN4/workout-diary-help-your-clients-get-it-write-931Workout Diary: Help Your Clients Get It Write!<h2><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/hodgkins-diary-img1.jpg" /></h2>
<p>A simple yet incredibly useful tool to ensure your clients retain a positive mindset, particularly when exercising becomes tough or blips occur, is a workout diary.</p>
<p>Basic in design and easy to use, a workout diary has the power to motivate your clients to achieve more, whether that's measured in terms of a quicker time for a 5K, a few more Kgs on the bench press or a few less Kgs when they stand on the scales. Recording their sessions with you but more importantly, any workouts they execute alone, could give the winning edge they need. So just how does a workout diary help?</p>
<h2>Problems</h2>
<p>What happens if you swap cardio and make your clients do it after resistance exercises for a change, can they handle a greater volume of work? The only route to analysing variations to enable your clients to perform better in their workouts is by them having a record of what they usually do. Often simply by you and/or them looking back at past workouts might establish what they did differently that led to them working at a higher level on a particular exercise or drill.</p>
<h2>Staying on Track</h2>
<p>Reviewing a training diary can be invaluable when motivation wanes by reminding your client just how far they&rsquo;ve come already. Cleary then if they were able to make that much progress, there&rsquo;s no reason why they can&rsquo;t continue to move forwards.</p>
<p><img alt="" class="blogLeft" src="http://staticcontent.ptonthenet.com/images/blog/hodgkins-diary-img2.jpg" /></p>
<h2>Overload</h2>
<p>You will no doubt have informed your clients that progress will only be achieved through effort and key to this is you overloading their physiological systems in order to bring about the adaptations that bring results. Keeping a log of workouts will enable you to establish a definite start point and then enable your clients to check they are regularly making small increases that will guarantee achievement of goals.</p>
<br />
<br />
<h2>Overview</h2>
<p>Keeping a record of the various factors that could affect or be affected by an exercise programme will enable you and your client to assess how well it suits their lifestyle. The ability to review meals and how they influenced workouts could be incredibly useful. Recording sleep patterns may lead to you changing the time of your clients evening workouts and understanding how certain exercise themes affect their mood could steer the way you design future progressions.</p>
<h2>Punchbag</h2>
<p>A diary is an ideal tool for venting frustrations, anxieties and disappointments related to exercise journey, enabling your client to view them objectively and so to establish solutions. A useful psychological tool is to subliminally reprimand your clients by putting a cross in their diary on the days they missed a workout as this has been shown to lead to better attendance afterwards.</p>
<p><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/hodgkins-diary-img3.jpg" /></p>
<h2>Reality Check</h2>
<p>Occasionally, not just beginners but even exercise addicts perceive they have chalked off a higher volume of work in a particular workout than was actually true. A training diary removes the uncertainty as previous workouts can be reviewed and compared, giving a genuine view of effort.</p>
<h2>Muscle Confusion</h2>
<p>The dreaded plateau effect can plague regular exercisers as their body becomes accustomed to the workout you have designed for them so mixing things up is needed to stimulate the physiological systems to respond. If your client has an historical record it will be easy for them to look back and find a period where their journey stalled before and discover what changes they or you made that overcame the stall.</p>
<p><strong>I strongly recommend the use of a training diary as it helps to ensure the programme you design for a client becomes something you do with them rather than to them.</strong></p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/nxDrH39jBN4" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/workout-diary-help-your-clients-get-it-write-931http://feedproxy.google.com/~r/PTontheNet/~3/eT3zqh-AfQk/wearable-tech-930Wearable Tech<p><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/props-tech-img1.jpg" /></p>
<p>We see them all the time- in the gym, at the grocery store and even in our own homes. Some of them keep track of us by GPS. Others tell us how well we slept the night before. Some even alert us when we&rsquo;ve been doing nothing for too long. The crazy thing is that we follow their every alert. I&rsquo;m talking about one of the latest fitness crazes, wearable fitness trackers. Fitbit, Garmin and Apple want to get in on the latest craze. Brands will put whatever features that they think will sell into the next wearable fitness tracker. </p>
<p>Most of the brand name trackers now keep track of your sleep quality, steps, distance walked, heart rate and many other statistics. Many trackers sync wirelessly to your smartphone and the data is available in the palm of your hand almost instantaneously. There are many great things about wearable fitness trackers, but is having this much quantitative data, available instantaneously, too much of a good thing?</p>
<h2>Heart Rate Accuracy</h2>
<p>Many of my clients wear some kind of fitness tracker on a daily basis. They check their calories burned and heart rate at every water break they have. Euan Ashley is an associate professor of medicine at Stanford University Medical Center and a cardiologist at Stanford Hospital and at clinics in Northern California.&nbsp; Euan once said, when compared to an EKG, the heart rate functions on the seven devices he compared were &ldquo;surprisingly accurate&rdquo;. The wearable tracker was off by about five percent (<a href="http://www.npr.org/sections/health-shots/2017/05/24/529839681/fitness-trackers-good-at-measuring-heart-rate-not-so-good-at-measuring-calories">1</a>).&nbsp; It seems almost everyone can tell you their heart rate at any given moment with this type of technology, but do they know what to do with the information? </p>
<h2>Calories Burned</h2>
<p>The calorie tracker is a different story. The calorie reading on the various wearables were between 20 percent and 93 percent off when compared to the medical equipment used to determine calories burned, according to Ashley. This is the area that I start to see a problem with the wearable technology. People seem to take those numbers as fact and base what they do with their day around these numbers.</p>
<p>A client sees that their fitness tracker indicates that they burned 200 more calories than usual. They see this as a chance to splurge, because they worked extra hard, but with the margin of error in the calorie counter it could have been another average day. Instead of staying on their calorie goal for the day they went 200 over, but the client thinks they have met their goal or consumed less than expected. Although 200 calories doesn&rsquo;t seem like much, over time it adds up. If your client eats an extra 200 calories every day, because they work hard and want to indulge, they may experience a weigh gain of approximately two pounds per month.</p>
<h2>Changing Lives for Better or for Worse?</h2>
<p><img alt="" class="blogRight" src="http://staticcontent.ptonthenet.com/images/blog/props-tech-img2.jpg" />
I talked to some of my clients about how their wearable has changed their daily lives or what it has done to help them reach their goals. For the most part it seems to have a positive impact on their lives. It turns everyday chores into active goals. It changes the conversation from, &ldquo;I have to move all my upstairs furniture to the basement and I really don&rsquo;t want to do it,&rdquo; into &ldquo;I can&rsquo;t wait to see how many flights I climbed and how many calories I burn&rdquo;.</p>
<p>That novelty seems to wear off eventually. At the beginning they wanted to try to beat yesterday&rsquo;s stats. It just seems to be more of an annoyance than anything after a while. For example, the move alerts seem like a good idea, in theory, since so many people sit for a majority of the day. At first you will get up and walk around, after all you are striving for a healthier lifestyle and this a great way to start. That little reminder becomes an annoyance over time because it is constantly reminding you that you should get up and move, but other things need to be done. I have seen people take their fitness tracker off when their move reminder goes off because it annoys them.</p>
<h3>Next Best Thing</h3>
<p>It seems owners enjoy high-tech trackers for longer, based on my small sample size. If it has more bells and whistles, the tracker gets used longer and more often. It might be an everyday device for years to come. We often get bored with items very quickly in consumer culture, but it seems that our boredom with these devices equates to boredom with fitness. I see people make the decision to live a healthier lifestyle and they go get all new stuff (fitness tracker included) and sign up for the gym. It starts off great, but you see them slowly lose interest because it&rsquo;s not the answer they were looking for. &ldquo;My tracker says I&rsquo;m in a 250 calorie deficit everyday but I haven&rsquo;t lost any weight."</p>
<h3>Running Ragged</h3>
<p>I have also seen it head in the opposite direction. People run themselves ragged trying to reach a certain number. They stay in the gym for countless hours because they are trying to burn off all the extra calories they consumed in chicken wings and beer over the weekend. &ldquo;I have to do more, my tracker says I only burned 300 calories!&rdquo; they exclaim. That one meal didn&rsquo;t make you fat and this one extra day in the gym isn&rsquo;t going to make you skinny. It&rsquo;s a process, and most people don&rsquo;t seem to understand that wearable trackers are a tool and not the solution.</p>
<h2>Trainer vs. Tracker</h2>
<p>I have overheard conversations between members where they seem unhappy with their training sessions, with a personal trainer, based on stats their tracker shows,. They will say, &ldquo;It was a good session, but my tracker says I only burned 150 calories, I think we need to do more during our sessions. I&rsquo;ll see you in a week.&rdquo;&nbsp; These individuals want to burn an extra 450 calories today, torture themselves doing it and not do anything for the rest of the week. To make a healthy lifestyle change, however, it is important to remain consistent with exercise throughout the week.&nbsp; An example of this is burning 150 calories over three sessions within a week rather than 450 calories in once session.</p>
<h2>Conclusion</h2>
<p>Wearable fitness trackers can be helpful. They motivate people to get moving and even promote some healthy competition between users with apps that show other&rsquo;s stats. On the other hand, they feed into our need to have everything <em>right now</em> and can be discouraging. You can see your calories burned right now, but you can&rsquo;t see weight loss right now. This situation can be frustrating with all the current means of instant gratification. </p>
<p>Wearable tech is a tool to help you search for a healthy lifestyle; but, wearable tech not the answer for a healthy lifestyle.</p>
<h3>References</h3>
<p>Neighmond, P. (2017, May 24). Fitness Trackers: Good at Measuring Heart Rate, Not So Good At Measuring Calories. Retrieved June 27, 2017, from <a href="http://www.npr.org/sections/health-shots/2017/05/24/529839681/fitness-trackers-good-at-measuring-heart-rate-not-so-good-at-measuring-calories" target="_blank">http://www.npr.org/sections/health-shots/2017/05/24/529839681/fitness-trackers-good-at-measuring-heart-rate-not-so-good-at-measuring-calories</a></p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/eT3zqh-AfQk" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/wearable-tech-930http://feedproxy.google.com/~r/PTontheNet/~3/BCBBfhLimsE/where-do-most-of-your-new-clients-come-from-929Where Do Most of Your New Clients Come From?<p>If you didn&rsquo;t say &ldquo;online&rdquo; then you&rsquo;re missing out the #1 way that prospective clients are finding trainers today.</p>
<p>Finding a great trainer can be tough. When a client searches for a trainer, your online presence can be the difference between you getting that new client or not. Our mission at <a href="https://findyourtrainer.com/" target="_blank">Find Your Trainer</a> is to improve the health and well-being of Americans by connecting them to the best personal trainers via our online platform. Since our launch, we&rsquo;ve helped match thousands of clients with trainers.</p>
<p>We&rsquo;ve learned exactly how trainers can convert leads into clients along the way. Six of the most important components to creating an online presence are listed below.</p>
<h2>1. Get Found</h2>
<p>If a client can&rsquo;t find you online- you are not getting that new client! Trainers simply don&rsquo;t have the money or the time to navigate the ins and outs of Google&rsquo;s search engine optimization (SEO) algorithms, build and manage a personal website, and all the other components that go into creating and managing a successful online presence.</p>
<p>This means that<strong> it is usually more effective for a trainer to create a profile on an already existing site than creating a new website from scratch.</strong></p>
<p>If you don&rsquo;t have an online profile for your professional self- create one ASAP! Make sure your profile is on a site that will help you get found by clients looking for the best personal trainers.</p>
<h2>2. Client Reviews</h2>
<p><img alt="" class="blogRight" src="http://staticcontent.ptonthenet.com/images/blog/martin-where-clients-img1.jpg" />New clients want to know that you&rsquo;re great and that you&rsquo;ve helped people like them. Clients expect to see ratings and reviews before booking nearly anything - from a restaurant to a hotel to watching a show on Netflix. Ratings and reviews are simply now part of our culture.</p>
<p>Make sure that you are providing new clients what they expect. From our experience at Find Your Trainer, we know that <strong>trainers with 6 or more client reviews and ratings get over 85% of all new client bookings.</strong></p>
<h2>3. Photos</h2>
<p>Here&rsquo;s what we know about photos that absolutely works:</p>
<ul>
<li>Clients rarely, if ever, book with a trainer with just one or two photos or low-quality images.</li>
<li>Photos of you being active, smiling and engaging and photos of you working with clients are the best photos to include.</li>
<li><strong>DO NOT</strong> include any shirtless images, selfies, non-fitness related photos, logos, memes or images with any text on them. These types of images do not resonate with clients.</li>
</ul>
<p><strong>Trainers with 4+ high quality photos of themselves and working with clients are 10x more likely to be booked.</strong></p>
<p>Below is an example of trainer with some great photography that converts leads to clients; click on the image to see her full profile on our site.</p>
<a href="https://findyourtrainer.com/new-york-city/personal-trainer/marta-kala" target="_blank"><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/martin-where-clients-img2.jpg" /></a>
<h2>4. Bio</h2>
<p>Your bio is the opportunity to help clients connect with you and to share your personal journey with fitness. Every trainer has a great story of why he or she chose a career helping people get fit and healthy.</p>
<p><img alt="" class="blogRight" src="http://staticcontent.ptonthenet.com/images/blog/martin-where-clients-img3.jpg" /><strong>Your story truly matters to new clients.</strong></p>
<p>Your experience and certifications demonstrate that you&rsquo;ve invested the time and resources to educate yourself. This means that you are well-equipped to help clients through whatever situation they may be facing. This is the perfect place to share some client types that you really enjoy working with and some client success stories. This helps the client know if you&rsquo;re a good fit for them.</p>
<h2>5. Availability</h2>
<p><strong>94% of all new client bookings are with trainers that have real-time availability and online booking.</strong></p>
<p>When a client is ready a start, they&rsquo;re ready to start! Scheduling is one of the biggest obstacles that new clients have when starting training. Back and forth emailing, texting or phone calls to book sessions doesn&rsquo;t work well for anyone. Real-time availability and online booking is not only the most effective but also now expected by clients.</p>
<h2>6. Getting Paid</h2>
<p><img alt="" class="blogRight" src="http://staticcontent.ptonthenet.com/images/blog/martin-where-clients-img4.jpg" /></p>
<p>Selling sessions and getting paid is uncomfortable and clunky. No trainer likes that part of the job, and it&rsquo;s even less enjoyable for clients. Make it simple for everyone by:</p>
<ul>
<li>Setting one price that everyone pays. No more negotiating or haggling with new clients that are always looking for a deal. Ugh. <strong>Set your rate and stick to it.</strong></li>
<li>Accept online payments only. The simplicity and ease lets you focus on helping clients, not on tracking payments and chasing people for checks.</li>
</ul>
<p>Remember, every new client that seeks out a trainer is motivated by some recent trigger and that trigger is unique to that person, but that motivation to start training has a finite life. Make sure that when that prospective client is motivated to make a life changing decision to start training that you are best positioned to get that client!</p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/BCBBfhLimsE" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/where-do-most-of-your-new-clients-come-from-929http://feedproxy.google.com/~r/PTontheNet/~3/aWIwWCIGREs/best-ways-to-market-your-fitness-business-in-2017-928Best Ways to Market Your Fitness Business in 2017<p><img class="fullWidth" alt="idea plans action success" src="http://staticcontent.ptonthenet.com/images/blog/willaims-marketing-img1.jpg" /></p>
<p>If you don&rsquo;t know how to market your business, you will soon find yourself without a business.</p>
<p>It&rsquo;s a pretty harsh statement, right? However, it&rsquo;s the truth.</p>
<p>Marketing is arguably the most important and hardest thing to do as a business owner. It&rsquo;s the most important because It&rsquo;s what drives your revenue, pays your rent and pays your employees. It&rsquo;s the hardest thing to do because history proves that not all marketing tactics work for every business.</p>
<p>With all this said, I do believe there are some marketing schemes that will ensure your success.</p>
<p>Here are my three suggested ways to market your fitness business in 2017:</p>
<img class="blogRight" alt="idea plans action success" src="http://staticcontent.ptonthenet.com/images/blog/willaims-marketing-img2.jpg" />
<ol>
<li>Facebook Ads</li>
<li>Referrals</li>
<li>Public Speaking</li>
</ol>
<h2>Facebook Ads</h2>
<p>In my humble opinion, Facebook ads are by far the best way to market your business. In my personal business, I started using this platform and it has brought me success.</p>
<p>Everyone, including our grandparents, uses Facebook. <a href="https://www.facebook.com/business/overview" target="_blank">Facebook Marketing</a> is powerful because it is the best way to reach your specific target market on a 24-hour basis.</p>
<p>The algorithms that Facebook uses to put your ad in front of your target market is so powerful that it&rsquo;s almost scary how much they know about us; however, I do not suggest you do your Facebook ads on your own.</p>
<p>I recommend you outsource them or hire someone who can teach you to do them the right way (I recommend this company <a href="https://www.linkedin.com/in/bhampersonaltraining" target="_blank">Brad Bearden Consulting</a>). There is a very targeted and specific way to use Facebook ads and if done incorrectly, it can be detrimental to your business.</p>
<p>If your Facebook ads are done correctly, some can be an &ldquo;evergreen&rdquo; (i.e. ongoing) marketing campaign that will generate a large number of qualified buyers each and every month.</p>
<h2>Referrals</h2>
<p>Referrals are secondary to Facebook ads.</p>
<img class="blogRight" alt="idea plans action success" src="http://staticcontent.ptonthenet.com/images/blog/willaims-marketing-img3.jpg" />
<p>Once you bring in new people every month off your Facebook ads, then it&rsquo;s your team&rsquo;s and your time to shine. In other words, it&rsquo;s time to &ldquo;wow&rdquo; those clients with not only results, but making them feel like VIP, red carpet folks!</p>
<p>Once this happens, you must have a solid referral system in place to ensure that your current clients know how to refer you.</p>
<ul>
<li><strong>Keep this in mind please:</strong> your clients don&rsquo;t wake up every morning thinking about who they are going to refer to you. As a result, they must be taught how to refer you.</li>
</ul>
<p>Here&rsquo;s an example of the referral system I use for my business:</p>
<ol>
<li>About one or two weeks after each new client signs up, I push them into automated emails through my contact management system (<a href="https://www.infusionsoft.com/" target="_blank">Infusionsoft</a>). These emails, within a month, will ask them for referrals and reward them with a $100 gift card of their choice or $100 off their next month&rsquo;s bill.</li>
<li>Within 1 month, I&rsquo;m verbally asking them if they know of anyone like themselves who also wants to lose weight, feel great and be in the best shape of their lives. I also tell them that for every person they refer to me who signs up for one of my fitness programs, I&rsquo;ll reward not only them, but also the person they refer.</li>
<li>I send them a handwritten note thanking them for their referral and recognize them in my monthly e-newsletter.</li>
</ol>
<img class="blogRight" alt="idea plans action success" src="http://staticcontent.ptonthenet.com/images/blog/willaims-marketing-img4.jpg" />
<h2>Public Speaking</h2>
<p>Anytime you can get in front of a group of people and be the expert, you should.</p>
<p>Also, anytime you can bring an expert to your facility (if you have one) to speak on a topic that your clientele (and community) have an interest in, you should.</p>
<p>People like to work with other people they know, like and trust. Public speaking gives you the opportunity to be that person.</p>
<p>Every time you put on a workshop, you should have some sort of offer with it; for example, if you are doing a workshop on the five best exercises to relieve low back pain, then your offer could look like this:</p>
<p><strong>The first five people who go to your website and sign up for a consultation with you will receive the following:</strong></p>
<ol>
<li>One week of semi-private training sessions.</li>
<li>A foam roller.</li>
<li>An exercise program that specific for their back issues that they can do from the comfort of their home. </li>
</ol>
<p>All of this for: $$$ (you decide, based upon your margins, how much you want to charge).</p>
<h2>Conclusion</h2>
<p>Marketing your business in 2017 does not have to hard. You should not feel like you must have your fishing rods in every pond of water either.</p>
<p>If you focus on three above, especially Facebook ads, your business will be success (or even more successful) in 2017 and beyond.</p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/aWIwWCIGREs" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/best-ways-to-market-your-fitness-business-in-2017-928http://feedproxy.google.com/~r/PTontheNet/~3/pdbZpXYfOkA/your-clients-need-a-coach-not-a-diet-924Your Clients Need a Coach, not a Diet<p><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/mullins-coach-img1.jpg" /></p>
<p>Coaching lifestyle choices and nutrition is an integral part of what a fitness professional does. In addition to writing outstanding programs, providing honest feedback, and being an absolute professional in the gym, a trainer must also reach into the parts of a client&rsquo;s life that don&rsquo;t occur during the session.</p>
<p>Whether it is coaching someone to schedule more time for sleep, to drink more water throughout the day, or to adjust their dietary selections, a trainer must be ready to dive into the personal lives of their clients.</p>
<p>Every person you&rsquo;ll ever train can utilize a solid nutritional cue, coaching point, or tactic from time-to-time. There will be a few that specialize in this aspect and only need you for physical prowess, but these individuals are scarce. Most people will come to you with a significant gap between their current position in life (in respect to health and fitness) and where they want to be (their goals). Many, if not all, of these individuals will have a tainted or misinformed attitude towards nutrition. Whether or not they possess a bias due to emotions, education, or some crazy blend of the two, these individuals need a coach, and not just a diet.</p>
<p><em><strong>That&rsquo;s where you come in.</strong></em></p>
<p>Now, before we dive into how you can better coach your clients regarding nutrition and food selection, let&rsquo;s pause to look at what is wrong with the current landscape. It is important to be able to identify and understand what is wrong prior to attempting reform your opinion. It is the classic adage: &ldquo;you have to see a problem to know it&rsquo;s a problem.&rdquo;</p>
<h2>What You Are Working with</h2>
<p>The fitness industry as a whole is booming. Each year billions of dollars are invested by a population desperate to change their physical appearance, health, and overall wellness. A noble cause with a not so noble array of characters and salesmen. The mass market supplement industry is the most obvious example of the &ldquo;do it now&rdquo; mentality that traps everyone into thinking they&rsquo;ll take a superhuman leap from where they are to fit. This pill and that shake all promise to shred body fat, build muscle, and beat Chuck Norris in a fight. They always stop short of making guarantees, but never miss the chance to allude to the most out-of-this-world progress.</p>
<p>Even training has made its share of sales-driven blunders. 30-day weight loss challenges, trainers promising epic transformations in 90 days, and the general mantra of &ldquo;no pain, no gain&rdquo; that permeates the mirrored walls and rubber floor of every gym leaves most people in the same place they started: unhappy and unfit.</p>
<p>Oh, and their pockets are out a few bucks too.</p>
<p>Nutrition its own monster. Not just for the way diets and cleanse programs promise outlandish results for relatively minor commitments, but how much these matters typically cause problems in a user&rsquo;s body. Many elimination diets and cleanses strip the body of critical nutrients, crash hormone levels, and deplete the body of necessary fuels whilst pushing them to exercise harder &ndash; a recipe for disaster and not permanent weight loss.</p>
<p>Another failure of nutrition is the way foods have become viewed by fitness professionals and consumers alike. A food is seen as either &ldquo;good&rdquo; or &ldquo;bad&rdquo; based upon the nutritional content that rests within it. Instead of simply seeing food for what it is &ndash;<em> information that exists outside of our body that will provide a certain number of fats, carbohydrates, proteins, vitamins, minerals, antioxidants, and potentially toxins </em>&ndash; we see it as a motif of good and evil itself; as though judgement day will be centered around our nutritional choices instead of how we lived our lives.</p>
<p>This attitude is just plain wrong and it needs to be stopped in its tracks. Yes, I know it&rsquo;s easy to stomp your feet into the ground and declare, &ldquo;do not try and tell me that eating a donut is no different than eating a perfectly made salad,&rdquo; or &ldquo;our clients need accountability and I can&rsquo;t let them think it&rsquo;s OK to eat junk food instead of the healthy foods that build a great body.&rdquo;</p>
<p>Let me explain before you close this post in disgust.</p>
<h2>The Battle of Good Versus Evil</h2>
<p>You aren&rsquo;t wrong in thinking that a well-balanced meal with lean proteins, vegetables, healthy grains, starches, or fats is a great way to feed the body. You aren&rsquo;t incorrect to think that sodas are wasted calories and snack foods are more likely to damage fitness progress than fuel it. Science supports it, all of it.</p>
<p>Whether it&rsquo;s the artificial sweeteners in diet products, the preservatives in packaged goods, the added fats and sugars for flavor, or the chemical nature of foods that come from the center aisles, you are correct in saying that they aren&rsquo;t <strong>the best thing</strong> to put into our bodies.</p>
<p>But it doesn&rsquo;t always make them bad, and here is why. When we vilify food groups, or praise others, we are directly impacting our clients (or our own) relationship with food. When we create this spectrum of good and bad we are actively creating a system of punishment and reward. The good foods that aren&rsquo;t as tasty are punishment for all those bad foods you rewarded yourself with over the weekend.</p>
<p><em><strong>See the problem here?</strong></em></p>
<p>You are either a demon or an angel in this scenario. You are either full of grace or fallen. There is no in between, no space for accepting our flaws as humans, or our strength as beings. There are just good and bad foods, good or bad choices, and good or bad bodies.</p>
<p>What if, instead of making foods out to be characters in a well-written but poorly directed movie, we choose to make them a part of the script; instead of giving these foods a voice and personality, full of judgement and power, we leave them as they are, as information to be taken and in, interpreted, and delivered back into the world by the real stars of the show, us.</p>
<p><em>Translation: <strong>Leave foods as what they are &ndash; chemical information &ndash; and guide our clients to try and consume better information more often than they take in bad.</strong></em></p>
<p>It is important for you to re-wire your thinking prior to engaging in discussions with your clients. If you truly believe that all food could potentially have a place in a well-rounded diet, then you&rsquo;ll be more genuine in your delivery of this information to your clients. Ultimately, your role as a coach is to give your clients the strength and tools necessary to help them climb the mountain themselves. No one can do it for them, but many can pull them back down &ndash; even you.</p>
<p>Now, let&rsquo;s examine how and why you&rsquo;ll coach your nutrition this way from now on. The information is useless if you have no context to use it in, just as food is useless to your body if you have no intentions of moving around and making use of it.</p>
<h3>1. We all like a treat, and occasionally it&rsquo;s great to have one.</h3>
<p>Leveling with your clients with your own favorite foods helps make you more human to them which helps to breakdown the robo-trainer image that scares many away; moreover, explaining how you plan to enjoy your favorite foods without it damaging your progress or, more importantly, feeling guilty about it, will give your clients hope that they can actually do this without sacrificing everything that makes them happy.</p>
<p>Balancing the science that drives our metabolism, the rationale behind flexible dieting, and an open mind to why they may be psychologically or emotionally driven to a food will allow you to coach better.</p>
<h3>2. You don&rsquo;t have to dive head first into a diet.</h3>
<p>Far too many coaches simply prescribe diets for the clients built around the foods that are good for the body. The intention is fine, but the execution is nothing more than a steaming pile...</p>
<p>Without considering how radical a change might be, you are certain to encounter resistance. Just as a child fights an early bedtime and a teenager resists an early rise &ndash; your clients will fight you (quietly and behind your back) by caving into cravings or rationalizing changes to themselves. Those that do follow a strict diet word-for-word might see results at first, but will soon hit that &ldquo;screw this&rdquo; threshold and begin exhibiting behaviors of quitting.</p>
<p>That&rsquo;s the last goal any trainer should have.</p>
<p>Instead, you could coach a client that he or she can make one subtle change a week, such as adding in servings of vegetables, and still see success. It doesn&rsquo;t need to be dramatic to be successful.</p>
<h3>3. No judgement.</h3>
<p>Clients will cheat and fail on their diet. It is inevitable. They&rsquo;ll come to you as though you are the pastor in a confessional and look for your absolve their guilt. Don&rsquo;t.</p>
<p>In fact, don&rsquo;t even react, not at first. Simply meeting them with an &ldquo;OK, that&rsquo;s fine &ndash; do you feel like you needed those calories?&rdquo; helps them immediately remember that food is information and not divine nor demonic.</p>
<p>As a session and emotion fades, coach them on making better choices or having strategies in place to avoid falling again but never punish them with more treadmill, more burpees, or two-a-days. Never take their next meal out of their mouth and never make them feel like they are anything less than human; especially if you are going out pounding cocktails on the weekend and slamming late night pizza just because you&rsquo;re on the better end of the metabolic spectrum.</p>
<p>We are all human and we all make choices. The end.</p>
<p>Your job is to coach them to make a push for better information the next time they eat. You aren&rsquo;t there to vilify them.</p>
<h2>Closing</h2>
<p>It is important to close out by saying that the entire industry of fitness, nutrition, and supplements is not inherently bad. Not everyone is digging through pockets looking to make cash by any means necessary. Yet, some are. That&rsquo;s why you are here, reading articles and bettering yourself in your own time. You want to rise above the noise and cause real change.</p>
<p>Change starts when you and your clients embrace that the greatest feats never occur overnight, but rather through the consistent application of positive effort. You can show them in your actions and coach them with your words. Show them that food is nothing more that fuel and information, free of judgement and celebration. Coach them to seek the best possible information and fuel, and never let them feel as though they&rsquo;ve failed.</p>
<p>You can be the star of the industry if you work hard. You can change lives everyday if you coach right. Now, just go and get it!</p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/pdbZpXYfOkA" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/your-clients-need-a-coach-not-a-diet-924http://feedproxy.google.com/~r/PTontheNet/~3/MqEaAtIxZDA/the-real-beast-mode-bodyweight-training-with-animal-flow-927The Real Beast Mode: Bodyweight Training with Animal Flow<p><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/roselli-animal-img1.jpg" /></p>
<p>Now, more than ever, we are bombarded with many different types of fitness regimens. </p>
<p>With more equipment available and options to choose from, maybe it&rsquo;s time to go back to basics &mdash; simply using your body as your equipment. There are many qualified professionals who say that machines and external weights shouldn&rsquo;t be used until you can move your own body weight with precision.</p>
<p>There is a certain form of body-weight exercise that has helped me in my own career as well as helping my clients reach their fitness goals: Animal Flow, a form of body-weight training that has been around for hundreds of years, has gained in popularity quite recently.</p>
<p>Fellow trainer and colleague Mike Fitch created one particular form of Animal Flow that I follow closely. As a combination of yoga, gymnastics, parkour, breakdancing and martial arts, it can be considered the highest form of body-weight movement. Each of these disciplines uses quadrupedal animal movements in one way or another:</p>
<p>&ldquo;The flow component, which was also inspired by the different disciplines, is all about how the body transfers, dissipates and communicates &lsquo;energy&rsquo; or force,&rdquo; Fitch says, &ldquo;whether that&rsquo;s the force of your own body weight and gravity or it&rsquo;s the energy that&rsquo;s coming back into the body from the ground or an external object.&rdquo;</p>
<h2>Benefits of Animal Flow</h2>
<p>Animal Flow (AF) is a constant practice to become a more fluid mover, transferring forces and energy seamlessly. If we can make the body communicate better, then we can make it more functional in every capacity. The fact that you have to be more consciously aware and connected to your system in order to perform the movements is one of the biggest benefits of AF. Plus, since your hands and feet are in contact with the ground, it's a rich environment for proprioceptive information which encourages your body to communicate better with itself. </p>
<table>
<tbody>
<tr>
<th><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/roselli-animal-img2.jpg" /></th>
</tr>
<tr>
<td class="stdtext" class="stdtext"><em>A foundational Animal Flow drill: &ldquo;Static Beast&rdquo;</em></td>
</tr>
</tbody>
</table>
<h2>The Program Components of Animal Flow</h2>
<p>Animal Flow is compromised of the following basics:</p>
<p>1) Warmup</p>
<ul>
<li>Wrist mobilizations</li>
<li>Form specific stretches</li>
</ul>
<ul>
</ul>
<p>2) Activations</p>
<ul>
<li>Beast &amp; Crab progressions</li>
</ul>
<p>3) Traveling forms</p>
<ul>
<li>Ape, Beast, Crab</li>
</ul>
<p>4) Switches and Transitions</p>
<ul>
<li>&nbsp;Underswitches</li>
<li>Scorpion Switches</li>
<li>Side Kickthroughs</li>
<li>Front Kickthroughs</li>
</ul>
<p>5) Combos</p>
<ul>
<li>Combination of two or more warm ups, activations, traveling forms, switches and transitions, and traveling switches/transitions</li>
</ul>
<p>6) Flows</p>
<ul>
<li>Free flows which combine some or all components of Animal Flow, in longer and more complex series than the combos.&nbsp;</li>
</ul>
<p>As with most exercises, these poses can be easy or difficult depending on the effort you put into them. My recommendation is to focus on your breath in these poses and let that dictate the time under tension. </p>
<table>
<tbody>
<tr>
<th><img alt="" class="fullWidth" src="http://staticcontent.ptonthenet.com/images/blog/roselli-animal-img3.jpg" /></th>
</tr>
<tr>
<td class="stdtext" class="stdtext"><em>One of my favorites, the &ldquo;crab to crab reach"</em></td>
</tr>
</tbody>
</table>
<h2>Demonstration of Animal Flow</h2>
<p><video width="100%" height="auto" controls="controls">
<source src="http://staticcontent.ptonthenet.com/article-videos/roselli-animal-vid-2.mp4" type="video/mp4"></source>
<source src="http://staticcontent.ptonthenet.com/article-videos/roselli-animal-vid-2.mp4.webm" type="video/webm"></source>
<source src="http://staticcontent.ptonthenet.com/article-videos/roselli-animal-vid-2.mp4.ogg" type="video/ogg"></source>
<source src="http://staticcontent.ptonthenet.com/article-videos/roselli-animal-vid-2.mp4.flv" type="video/ogg"></source>
</video></p>
<p><em>Video shot at PurLife Fitness Center in Delray Beach, Florida</em></p>
<h2>How to Incorporate Animal Flow</h2>
<p>&ldquo;Everyone who practices Animal Flow does it for different reasons,&rdquo; Fitch says. &ldquo;Some people use it as a restorative modality to repair and down regulate their bodies. Others may make a more intense practice of it, which they use to improve performance. The way in which you use it is completely up to you&hellip; It is a constant practice to become a more fluid mover, transferring forces and energy seamlessly.&rdquo;</p>
<p>The vision of Animal Flow was never for it to be a stand alone, to where you only do Animal Flow. Although it certainly can stand alone, it is envisioned being an adhesive that brings all other exercise modalities together. So, if you're already lifting a lot, it can help you become more mobile, flexible and fluid, or if you're already doing some sort of flexibility practice like yoga, Animal Flow can give you more speed, power and dynamic stability. </p>
<p>And lastly, and possibly most importantly, you just may have a little fun! </p>
<p><img alt="" class="blofLeft" src="http://staticcontent.ptonthenet.com/images/blog/roselli-animal-img4.jpg" /></p>
<p>For more information on Animal Flow, please visit <a href="http://www.animalflow.com">www.animalflow.com</a>.</p><img src="http://feeds.feedburner.com/~r/PTontheNet/~4/MqEaAtIxZDA" height="1" width="1" alt=""/>http://www.ptonthenet.com/blog/the-inner-unit/the-real-beast-mode-bodyweight-training-with-animal-flow-927